Monday – 161212


Such a great turnout for out Naughty or Nice Toy Drive!  A huge thank you to everyone who helped make this event so amazing!


  • Physical Therapy TONIGHT!!!
    • Dr. Ed Bloom will be in the gym tonight (12/12) from 5-7pm offering screens, dry needing, graston and more.
    • Screens are FREE, dry needing and graston are $15, graston only is $10.
    • Comment on our Facebook post, by clicking here, with your desired time to sign up for your 15 min spot between 5-7pm.
  • West Metro CrossFit Christmas Party
    • December 16th 6-9pm @ the gym
    • Ugly Sweater Contest


“Bear Complex”
Without dropping the bar, complete the following sequence seven times:

– Power Clean
– Front Squat
– Push Press (have bar land behind head, in back-rack position)
– Back Squat
– Push Press (have bar land in front of head, in front rack position)

Once you’ve completed the the sequence seven times consecutively without dropping the bar, add weight and attempt another sequence of seven. Repeat for a total of 5 rounds. Compare to 160107.

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